Mango Salad with Mint
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
315
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.8 g | (53 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 3.2 μg | (5 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,012 mg | (25 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Mangoes (about 300 grams)
- 4 scallions
- 2 red chili peppers
- 6 sprigs mint
- 2 cans Kidney beans (250 grams, drained)
- 4 Tbsps Lime juice (freshly squeezed)
- 2 Tbsps olive oil
- salt
- freshly ground peppers (freshly ground)
Preparation steps
1.
Peel the mango. Cut the flesh into thin slices and dice finely. Rinse and cut the spring onion into thin rings. Cut the chilies lengthwise and chop finely. Rinse the mint and shake dry. Leave the small leaves whole and chop the rest. Drain the beans.
2.
For the dressing, mix the lime juice with the oil, salt, and pepper. Puree the dressing with 1/3 of the mango cubes. Mix the beans with the remaining diced mango, spring onion, chilies, and chopped mint. Todd the dressing with the salad and marinate for 1 hour. Serve garnished with the reserved mint leaves.
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